Poached Salmon with Mustard-Dill Sauce

Aug 26 2009

This delicate salmon dish is a winner for the DASH diet.
Recipe courtesy of Meals Matter

Serves 4

Dietitian's Tip: 

Salmon and other cold water fish have high levels of heart healthy Omega-3 fatty acids. Pair this dish with tender steamed vegetables and brown rice.

Ingredients: 

1 teaspoon olive or vegetable oil
2 tablespoon shallots, finely chopped
1 1/2 cup fat-free or lowfat milk
1/2 teaspoon salt
Freshly ground black pepper to taste
1 1/4 lb salmon fillet, about 1 inch thick, skin on, cut into 4 portions
1 tablespoons fresh lemon juice
1 1/2 teaspoons cornstarch
2 tablespoons chopped fresh dill
1/4 cup reduced-fat sour cream
2 teaspoons Dijon mustard
Lemon wedges and fresh dill sprigs for garnish

Preparation: 

In a 10-inch skillet or sauté pan, heat oil over medium heat. Add shallots and sauté until softened, 30 to 60 seconds. Add milk, shallots, salt and pepper; bring to simmer, stirring. Reduce heat to low.

Slip salmon pieces in the milk sauce, skin-side up; immediately turn over. Cover and poach salmon gently, spooning milk cooking liquid over top of salmon occasionally, just until interior is opaque, 10 to 12 minutes.

With a slotted spoon, carefully transfer salmon to a warm platter. Cover with foil and keep warm.

In a small bowl, mix lemon juice and cornstarch; add to poaching liquid and cook, stirring constantly, until slightly thickened, about 1 minute. Stir in sour cream, chopped dill and mustard.

Garnish salmon with lemon wedges and dill sprigs. Serve with the mustard-dill sauce.

Nutrition Information: 

Per serving: calories 338, 18.6 g fat, 4.5 g saturated fat, 8 g carbohydrate, 33 g protein, 484 mg sodium, 155 mg calcium